• Your nutritional requirements during pregnancy increase by double
• Your growing fetus receives all of its nutrition from you 
• It is, sometimes, not possible to meet your everyday nutritional needs from food alone

Prenatal vitamins are certain supplements made specifically for pregnant women. These supplements allow expecting women to consume all the necessary nutrients required by their bodies during pregnancy. 

Prenatal vitamins during pregnancy help in filling any nutritional gaps. You can start taking prenatal vitamins and minerals before conception. 

Folic acid is the most important vitamin during pregnancy. It is a type of B vitamin that lowers your baby’s risk of developing brain and spine deformities.

Your ideal prenatal vitamins and supplements should include the following nutrients:

• 400 micrograms of folic acid
• 400 IU of vitamin D
• 200 to 300 milligrams (mg) of calcium
• 70 mg of vitamin C
• 6 mcg of vitamin B12
• 10 mg of vitamin E
• 15 mg of zinc
• 17 mg of iron
• 150 micrograms of iodine

Some other nutrients that may support your health during pregnancy include:

• Omega-3 fatty acid
• Choline

Some prenatal vitamins can cause mild side effects such as nausea and constipation. You should consult your obstetrician to deal with these side effects or try the following:

• Consider chewable prenatal vitamins 
• Eat a high-fibre diet 
• Drink plenty of water 
• Exercise routinely upon your doctor’s recommendation